The approach needs to be fast,
controlled, and consistent. From personal experience I know you can lose up to
1m through an inconsistent approach. The beginning of the approach is routine
but the final 5 strides are where you judgment comes in to adjust the stride
pattern appropriately. At take off the object is to convert horizontal velocity
into vertical velocity, ideally the take off angle should be about 40 degrees
but the human body is incapable of this and only around 20, and 25 degrees is
achieved by world class men and women respectively. To assist this transfer of
velocities athletes allow their hips to sink slightly in the last few strides.
You can use a variety of movements in the air, known as the hang, sail, and
hitch kick, but all are intended to control the natural forward rotation created
at take off. (Some athletes decided not to fight the rotation but go with it and
do a somersault in the air, the distances were not affected but do to the danger
the rules forbid it - do not try this yourself!!) The landing provides the final
opportunity to gain a few extra centimeters by extending the length of the
flight through the raising of the legs.

Affected by - Speed at take off, strain energy at take off, mechanical energy
losses, work done on pole, body position at release

3.Height achieved after pole
release:-

Affected by - Body position relative to the pole, effectiveness of pull/push,
vertical velocity leaving the pole

4.Height over the bar:-

Affected by - body velocity at peak, body position at peak, body movements over
the bar

Maximizing all four factors:-

1.We are all more or less stuck with
our physique, and increases in muscle will have a minimal affect on your CoG.
For young athletes the CoG height will increases as they grow.

The take off position can however
vary enormously from athlete to athlete. At the point of take off the lead leg
should be high and bent, while the take off leg, and both arms are fully
extended.

2.The speed at take off should be
the maximum that the athlete can achieve whilst still in control of the pole and
take off.

The stiffer the pole, the more
energy it can store but the harder it is to bend. Strain energy is put into the
pole by bending it, and to generate a bend the athlete must push out the lower
arm, resisting the urge for the body to 'overtake' the pole. The stiffness of a
pole is related to body weight, but if the athlete is fast and strong enough to
use a pole rated above their body weight then they will gain more height after
leaving the pole. This should only be attempted by experienced vaulters.

Forces acting between the pole and
box and forces acting within the pole convert mechanical into non-mechanical
energy (e.g. heat, sound). These energy losses cannot be reduced by the vaulter,
but different makes of poles will lose differing amounts of energy.

During the swing the lead leg should
be kept tucked up and the take off leg should swing through to meet the lead leg
in a tucked position. The legs should come together and be ready to extend into
an inverted position as the pole begins to straighten. The body and pole should
extend together such that as the pole reaches vertical the body is extended and
in line with the pole. If the vaulter is in the right position at the right time
then the pull/push action should be an easy, natural progression in the vault.

During the pull/push the body should
twist to face the bar and at release from the pole the body should be in a one
handed, hand stand position.

3.If the body is not vertical at
release from the pole then maximum benefit cannot be made from the bodies
vertical velocity. A strong pull/push will add to the vertical velocity gained
from the extension of the pole (recovery of strain energy). Top international
vaulters can do a handstand press up with such power that they can get up to
about 30cm clearance from the ground, this is the type of power needed
immediately prior to release from the pole.

4.Ideally the vaulter does not want
a large gap between themselves and the bar, as this is wasted height. As in the
High Jump the athletes CoG should pass under the bar. The pike over the bar
should be delayed as long as possible to maximize height achieved.